Running warm up/down 30:00 [1]
Warming up / down. Felt tired and sluggish on way out but perkier on way back. Bumped into Ash who also did 3.13 for the marathon, looks like he, Mark and Ant Squire all ran within 2 minutes of each other. Rob Little ran 1.15 for first half and 3 hours 15 for the second - apparently his knees locked (ouch).
Running intervals 30:00 [5]
5 x 1 miles (with 1 min recovery) - ran round usual road route. Felt strong.